BM Program

Clean & jerk

3 Jerk from split 3 front squat stop1”bottom 3 tall jerk 3 x eb

1 power clean 3 paused jerk 1 x 50% 1 x 60% 3 x 70%

Complex 1 power clean 1 hang squat clean 1 push press 2 jerk 1 x 50% 1 x 60% Find max load in 4 sets

Floating squat clean 3 x 3 65-75%

Front squat emom 12’ Min A - 4 front squat 75% Min B - 4 box jump max height Min C - 2 front squat stop 1”half squat (lowering) 75%

Clean & jerk

3 Jerk from split 3 front squat stop1”bottom 3 tall jerk

3 x eb

1 power clean 3 paused jerk

1 x 50%

1 x 60%

3 x 70%

Complex

1 power clean 1 hang squat clean 1 push press 2 jerk

1 x 50%

1 x 60%

Find max load in 4 sets

6 min amrap

3 squat clean 100/70

6 deficit strict handstand push up 2x20/1x20kg

every 2:30 min x 6 afap

complex 90/60kg

4 power clean tng 90/60

12m (6+6) kb overhead walking lunge 2x24/2x16

8 burpee over the bar

directly into...

12 min to find 1RM of jerk (from rack)

15 min

Handstand walk practice

10 min

freestanding handstand practice